DFW running club mark 3!! ALL ARE WELCOME!!

becky_rtw

HAHAHA Rich you are funny

Evab dont get into the habit I got into too though - they are not meant to be 'as fast as you can go' but steady enough that the last one should be faster than the first two if that makes sense - speedier than usual but not too speedy

For example today I averaged 1:54 for 400m and I had to run back past the marker when I was finished and warming down and I got there in 2:22 - now I can go faster than 1:54 but I didnt want to go too fast or I wouldnt have finished all the reps - I find mile reps the worst tbh but taking them a bit easier definitely does help anyway enough rambling...

Some good running there Simply - you really are doing so well at this training lark

evab_2

thanks Becks and Rich of course!

RichOneday_2

What Becky is saying is that 'Less is More' in terms of intervals.

Most runners try them and then quickly give up on the idea because they are 'too hard'. The thought of all that pain is just too much to contemplate so the next session gets put off and put off ...until it becomes permanently put off.

The only problem is the way in which they are approached mentally. If you can run 3 miles then you can run 3 miles with 2 rests part way through - simple!

So the only reason they are 'too hard' is because they are run too flat out. Sure enough the intensity gets ratcheted up as you get used to the routine but certainly in the initial stages it should be just a case of going through the motions and getting used to the routine of intervals.

becky_rtw

Yeah how long did it take me to learn that *doh*...

Got it now though...I think

evab_2

OK not afraid of a bit of hard work, I think I'll do a warm-up mile first which will take me down to the beach then do the 3 miles - lov-ver-ly!

Fantastic little plod KM, well done on your runs and nice report too. An inspiration, as was the womens 10k you all discussed, I get really spurred on by these phenomenal athletes.

Simplycynical

becky_rtw wrote: »

HAHAHA Rich you are funny

Evab dont get into the habit I got into too though - they are not meant to be 'as fast as you can go' but steady enough that the last one should be faster than the first two if that makes sense - speedier than usual but not too speedy

For example today I averaged 1:54 for 400m and I had to run back past the marker when I was finished and warming down and I got there in 2:22 - now I can go faster than 1:54 but I didnt want to go too fast or I wouldnt have finished all the reps - I find mile reps the worst tbh but taking them a bit easier definitely does help anyway enough rambling...

Some good running there Simply - you really are doing so well at this training lark

Ha, ha I agree with Becky - that was an excellent try Rich. Still at least we know now that it's more than 5k. :rotfl:

Thanks for the words of encouragement Becky - I seem be able to run longer/faster so I figure I must be doing something right

What you say about speed work is true; I'm still cautious about going too fast in the first couple of miles especially as the 2 miles back are one long incline. I'm still using the speeding up between lampost technique - just running more lamposts before slowing down a bit.

I think when you're first doing speed work it takes time to build up the confidence to 'give it a go' without worrying about overdoing it and having to walk home or worse still injuring yourself.

evab_2

Not running but still amazing, has anyone been watching On Thin Ice, Ben Fogle and James Cracknell are awesome!

RichOneday_2

Tonight was an aborted interval session - aborted before it even started.

It was clear during the warm up that there was just nothing in the legs, so no point in going through with the session.

This is quite a nice feeling because, in effect, the body takes races and/or speed sessions as the raw material which it then processes to produce improvement. The message I was getting tonight was that there is quite enough raw material for now so ease off a bit while the improvement is sorted out.

Not at all surprising considering there has been 18 miles of intense work, averaging around 6min/mile, in the last 7 days. In 6 months time that kind of workload will be brushed off quite easily but for now it is still on the edge of over-training so caution is needed.

evab_2

Great that you recognised the warning signs, have a nice relaxing evening instead!

RichOneday_2

evab wrote: »

Great that you recognised the warning signs, have a nice relaxing evening instead!

Hehe I'm good at doing nice relaxing evenings - I think its called being lazy.:p

But, yes, with optimal training you are always playing with the edge of overtraining to get the most improvement in the shortest time - but you cant rush the process, doing too much is counter productive.

You can only really understand the warning signs properly with experience of having overstepped the mark a few times and suffered the consequences as a result.